Hello everyone! I hope you all are doing well! I feel like I come and go from this blog. Sometimes I want to keep on top of it and post all the time. But I was moving the past few months and that was taking too much of my time and energy, which prevented me from any blogging. It was quite a whirlwind but I'm so glad my love and I made it to our destination. We're in Hawaii now! I can't believe this happened but it's really real!
|One of the beautiful beaches on Kauai. :)|
|Me and my love <3|
I feel like we're living in paradise! It has been a struggle, no doubt about it, especially with moving from the mainland to Kauai, but it has been so worth it. I really missed the greenery and the rain, having been born and raised in New York, and coming back to that has been amazing after being in Phoenix, AZ for a few years. And the fruit! Ah, the fruit... I could go on and on about this. They're so delicious here and cheap. And the variety is amazing. So many different types of bananas (those apple bananas are amazing), papayas, mangoes, avocados, lilikoi (passion fruit), lemons, limes, oranges, etc. We are definitely fruitin' it up here! Ha! :)
|Yummy bananas! Smoothie time!|
Anyhoo, let's talk about this recipe! It's super simple and makes a good amount. They're great for when you're on the go (they keep their shape really well!) and just need something quick and not too sweet to fill you up. Another thing I really love about them too is that they're easily customized. If you don't have sunflower butter, use another nut or seed butter! Or if you want to use another puffed cereal, use that instead! Out of pumpkin seeds? Use chopped almonds instead! Do it up and have fun! That's what being in the kitchen is all about.
And speaking of that, I'm finally learning to let go and just be creative in the kitchen without worries. Before I would obsess and worry that if I added "this" or "that" to something, that it would mess up the recipe. F@*k that! I'm learning to let things flow and if it doesn't come out the best, at least I learned from it and won't do it again. I still eat it and won't let it go to waste. I think it's about time I start letting go of this perfectionist attitude and start letting life flow and feel from the heart. That's where it's at. :) It's still a struggle sometimes, but it's getting a lot better.
Granted I still like to follow some culinary rules/ratios, but I think the fun about learning the rules is learning to break them and explore new things. Instead of sticking to a culinary ratio to a "T," I now use it as a guide but still put my spin on it and change the ratios a bit.
Speaking of perfectionism, I was also hesitant to post this recipe because it contains barley in it, which is not gluten free. But, the reason I used them is because I got them free from my boyfriend's job. They were going to be thrown out, so my love snatched them up and I made these with them. I feel that I can have a little gluten now and again, but not a lot, and I only react to it if it's wheat; barley doesn't seem to affect me. But, as I said before, this recipe works beautifully with other grains! Do what feels good for you or what you got around. :)
Three Seed Granola Bars
Prep Time: 10 minutes
Bake Time: 10 - 15 minutes
60 grams (1/2 cup + 1/8 cup) gluten free rolled oats
50 grams puffed barley (2 cups)
35 grams brown rice flour (1/4 cup)
35 grams hulled pumpkin seeds (4 tablespoons)
25 grams chia seeds (2 1/2 tablespoons)
1/4 teaspoon fine pink Himalayan salt
130 grams brown rice syrup (1/4 cup + 2 1/2 tablespoons)
75 grams unsalted sunflower butter (1/4 cup + 1 tablespoon)
Preheat oven to 310⁰F (155⁰C or gas mark 2).
In a large bowl combine the oats, puffed barley, brown rice flour, pumpkin seeds, chia seeds, and salt. Set aside.
In a small saucepan, add the brown rice syrup and sunflower butter. Put on low heat and mix until the sunflower butter and brown rice syrup become one cohesive mixture.
Add immediately to the bowl with the oat mixture. Stir to completely combine all the ingredients into one sticky mass. If you use your hands (which is honestly the best tool for this :P), be careful because it will be hot!
Line a small baking pan with parchment paper and add the mixture to it. Spread evenly flat and bake for about 10 - 15 minutes depending on how thick your granola is and how big your pan is. Do not let overcook and turn brown! It should still be about the same color when you take it out of the oven as when it went in.
Let it cool and cut into shapes! Store in the refrigerator and enjoy!
- Feel free to substitute by weight any of these ingredients:
- Puffed barley - substitute with puffed brown rice, puffed spelt, puffed millet, puffed quinoa, puffed corn, etc.
- Brown rice flour - substitute with ground oats, teff flour, sorghum flour, or any other whole grain flour (except for coconut flour or a bean flour - no me gusta bean flours in sweets :P )
- Pumpkin Seeds and Chia Seeds - feel free to crazy here! You can substitute with chopped almonds, chopped macadamia nuts, chopped walnuts, peanuts, chopped Brazil nuts, coconut shreds or chips, sunflower seeds, hemp seeds, flax seeds, etc. Whatever floats your boat! :)
- Sunflower Butter - Substitute with any other nut or seed butter, such as almond butter, peanut butter, cashew butter, walnut butter, etc.
- Feel free to add some vanilla or almond extract or even some savory spices to make some savory granola bars! The possibilities are endless. :)
These bars are pretty high in magnesium, manganese, selenium, vitamin K, and have some good fiber! Woot woot! I wouldn't recommend eating them all the time but they're great for a little something sweet. :P
Here is the nutritional information for the bars from CRON-O-Meter.
Thank you all for stopping by and checking out the recipe! Let me know if you have any questions on it or if you've made it and have any feedback. I would love to hear from you! Also, if you are on the island of Kauai, hit me up! I would love to meet you! xo
Peace and Love,